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Rye crispbread Calories
High-fiber crispy rye bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (thin) of Rye crispbread (20 g) has 69 calories. That works out to 345 calories per 100 g. It contains 13.4 g of carbs, 1.8 g of protein, 0.3 g of fat and 3 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Rye crispbread Nutrition Facts
Selected: 2 slice (thin) · 20 g
69
KCAL / 20G
Carbs
13.4g
· 5% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 11% · Fat 5%
Rye crispbread nutrition facts table · 2 slice (thin) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Thin Slices of Rye crispbread?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (thin) | 20 g | 69 kcal |
| 1 slice (thin) | 10 g | 35 kcal |
| 1 serving (small) | 20 g | 69 kcal |
| 3 slice (thick) | 30 g | 104 kcal |
| 4 slice (thick) | 40 g | 138 kcal |
| 1 serving (medium) | 40 g | 138 kcal |
| 1 serving (large) | 60 g | 207 kcal |
| 100 g | 100 g | 345 kcal |
| 1 pack (whole) | 230 g | 793 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Rye crispbread
What is rye crispbread made from?
Rye crispbread is a thin, baked bread made mainly with rye flour. The exact ingredients vary by product, but its dry, crunchy texture makes it different from soft rye loaves and ready to eat straight from the pack.
How do you eat rye crispbread?
You can eat rye crispbread straight from the packet; it does not need cooking or toasting. Top it with something spreadable, serve it alongside soup or salad, or eat it plain as a crunchy snack.
What toppings go well on rye crispbread?
Cream cheese, cottage cheese, avocado, hummus, and nut butter all work well on rye crispbread. Add sliced cucumber, tomato, or other vegetables for freshness, and spread gently so the thin slice does not break.
Is rye crispbread healthier than regular bread?
Rye crispbread offers a dry, crunchy alternative to soft bread, and its rye-based recipe can provide substantial fibre. It is not automatically a better choice for every meal: the topping and how you use it matter too.
Is rye crispbread good for weight loss?
Rye crispbread can fit into a weight-loss eating plan, and its fibre may help make a snack more satisfying. It does not cause weight loss on its own, and generous toppings can make a light-looking slice much more substantial.
Can people with diabetes eat rye crispbread?
People with diabetes can eat rye crispbread, but it still contains carbohydrates, so portion size matters. Pairing it with a protein-rich topping may make a more balanced snack; follow your personal blood-glucose plan or ask your clinician for guidance.
How do you keep rye crispbread crunchy after opening?
Keep rye crispbread in a tightly closed packet or airtight container in a cool, dry cupboard. Moisture makes it lose its crunch, so avoid storing it near a kettle, sink, or other source of steam.
Does rye crispbread need to be toasted?
No, rye crispbread does not need to be toasted because it is already baked and crisp. You can warm it briefly if you prefer, but prolonged toasting can make the thin slices overly dry and more likely to crumble.
Can you serve rye crispbread with soup?
Yes, rye crispbread makes a crunchy accompaniment to soup. Serve it on the side to keep it crisp, or dip a piece just before eating if you prefer a softer texture; leaving it in the bowl will quickly soften it.
Why does rye crispbread crumble so easily?
Rye crispbread is thin and baked until dry, so it naturally snaps more easily than soft bread. Handle slices gently when spreading toppings, and store them flat to reduce breakage before serving.
Rye crispbread Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.6mg · 4% DV
Biotin
0.8µg · 3% DV
B6
0.04mg · 2% DV
Minerals
Manganese
0.4mg · 17% DV
Selenium
4µg · 7% DV
Phosphorus
44mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
96mg · 4% DV
Potassium ⭐
50mg · 1% DV
Rye crispbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye crispbread
To burn the 69 calories in 2 slice (thin) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rye crispbread?
Rye crispbread is a thin, dry-baked bread made mainly with rye, associated with Sweden and the wider Nordic region. Its firm, brittle texture makes it easy to keep on hand and a handy base for toppings, rather than a soft sandwich loaf.
In Sweden it is commonly eaten at breakfast or as a snack, topped with cheese, fish, or other spreads; elsewhere, it works just as well with soup or a simple lunch. Its toasted, slightly earthy rye flavour suits both savoury and mildly sweet toppings. It is notably high in fibre, with 15 g per 100 g. For a lighter topping, try fresh vegetables with a modest amount of cheese or hummus.
How Nutritious Is Rye crispbread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rye crispbread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rye crispbread Contain Allergens?
Contains these allergens:
Which Diets Is Rye crispbread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rye crispbread Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.